The supplement market is flooded with thousands of different types of diet pills, but do any of them actually burn fat?
Before even considering a diet pill, you should always ask your doctor or pharmacist to see if there are any negative interactions with the supplement.
If you are someone who wants to take diet pills, but does not make any effort in areas such as diet and exercise, then diet pills will do very little to help you lose weight. The ultimate way to lose weight is not by taking a magic pill, but by:
- Eating Less Calories than your BMR.
How Do They Work?
There are many different types of diet pills out there so it’s hard to put them under one category. Some are made of only natural ingredients (Acai for example) and some are more like prescription drugs. Many diet pills available on the market are designed for appetite suppression. They work because they help you avoid overeating and control your calorie intake more. Others pills are stimulants that elevate your heart rate in an effort to help you burn more calories.
Are they Worth It?
There are some pills that might help to accelerate weight loss when you are taking them in addition to a healthy diet and exercise plan, but it may not be worth the risk. It is important to do your best research before taking anything. Fat burning pills will never make up for a poor diet. Change your eating habits to a healthier one and eat high protein foods and exercise regularly. It may not seem like it, but there are plenty of healthy meals that taste great.
After you are able to consistently do these things, then you have the choice to consider supplementation. If you do choose to take fat burning pills, just make sure you take all of the necessary safety precautions by asking your doctor and researching the ingredients.
There are many different philosophies and diet plans that make it difficult to decide what needs to be done in order to start losing weight. Although knowing how to lose weight and taking action in order to lose weight are two very different things, it helps to first learn how to lose the weight so you can make the action of losing weight a lot easier.
I believe it is important to try to simplify things when it comes to weight loss because making so many drastic changes to your diet at one time often leads to a short lived attempt at weight loss followed by a re-feed or gaining all of the weight back.
The first step is to tweak your diet so you are eating at a weekly calorie deficit. A good way to start is to calculate how many calories your body uses to function on a daily basis. You can find many BMR calculators online that will tell you approximately how many calories your body uses each day. From there, you will want to keep track of your calories and eat under that amount. For example, if your BMR is 1900 calories, then a good target to hit would be something like 1700 calories total for the day.
Balancing Your Diet
There are likely some immediate changes to your diet which will greatly help you eat under your BMR each day. For example, if you are consuming 4 regular sodas each day you should definitely try to eliminate the habit. Eat soda is 140 calories and consuming 4 brings it to a total of 560 calories. A great alternative would be to try one of the zero calorie sodas instead.
Make sure you try to include high protein for each meal. Foods like chicken and fish are very lean sources of protein. Another great source of protein is cottage cheese. There are a number of recipes out there to make any of these taste great. If you still don’t think you can add enough protein to your diet, then you can consider a whey protein supplement.
Try to get solid exercise at least 2-3 times per week. Even if you are only able to workout for 30 minutes it is still going to help you lose more weight. Just make sure you are pushing your limits during those 30 minutes to get the best workout each time.
Also, consider weight training for weight loss. Many people overlook it, but weight training is arguably even more effective for weight loss than cardio. This is because your body burns more calories when it is in the process of repairing muscle tissue after resistance training.
The nature of our culture today causes many people face problems with managing their weight. As a result, there is a huge market for supplements claiming instant results just by using their product. The truth is, no supplement can single-handedly result in a significant amount of weight loss if any at all. There are some that can help some when combined with a good diet and exercise plan, but they should only be used as what they are called: a supplement.
When we get down to the truth about how to lose weight, we need to somehow dig deep through a gigantic industry spreading false information and look at the science behind losing weight. In short, losing weight comes down to burning more calories than you are taking in. The idea is that your body then uses stored fat for energy once all of the calories you have consumed have been used. In order to do this properly without losing muscle mass and body composition is to properly structure your diet.
Structuring your diet
First, you are going to need to figure out your BMR. Your BMR is the amount of calories your body uses to maintain itself throughout the day. There are many BMR calculators you can find by searching online.
Now that you know how many calories your body uses for energy, you need to adjust your total calorie intake for the day slightly under your BMR. This will result in a calorie deficit which will help your body burn fat.
Just watching your calories alone is not enough. You definitely do not want to lose muscle mass along with the fat. Sure, the scale will show a lower number but the mirror will say that you look unhealthy and have poor body composition.
In order to maintain muscle mass while trying to lose fat, a high protein diet is what is needed. If you are mainly doing resistance training (recommended) while trying to burn fat, then should try to get about 1 gram of protein per your target weight. So if your target weight is 150lbs, you should aim to get 150g of protein for the day.
Some good sources of protein are:
- Cottage Cheese
There are many recipes that can make any one of these items delicious.
Exercise is another key component to losing fat. When someone thinks of exercising to lose weight, the first thing that comes to mind is cardio. However, things are a little different these days as science is telling us that weight training can me much more effective for fat loss. With weight training, your body is still burning many calories. The added benefit is that your body keeps burning calories even after your workout. This is because your body needs to use calories in order to repair muscle tissue. This doesn’t mean you should throw cardio completely out the window. Cardio is great for your overall health and can also help you lose fat. My suggestion is to come up with a routine that incorporates primarily weight training and cardio mixed in. For example, you can find a good 3 day weight training split (say Monday, Wednesday, and Friday) and you can do some cardio on the days between (e.g tuesday/thursday or saturday/sunday).
I hope this article has you pointed in the right direction. You can use some of this knowledge to seek further information about each topic. Hopefully, you will more easily be able to tell the difference between which information is just selling you a product versus trying give you legitimate advice.
Want to look like Beyonce or Megan Fox? It’s easier than ever, and you can expect to spend just a few cents and a few minutes per day. The best part is, the diet is only temporary. If you will indulge me for a second, it is very simple. All you have to do is walk out of your house and down the street. If you are lucky, a lemonade stand will be waiting for you to quench your thirst and cut those pounds for just 25 cents a glass. If you are not so lucky, keep walking till you find one (worst case scenario, the extra miles will help lose that weight). You could always visit your local wholesale supermarket to buy lemons, cayenne pepper, and maple syrup in bulk, if you are going to go all out. Some may feel skeptical when a delicious substance is offered as a dieting option, so the best thing to do is look at the facts. And as always, consult your physician before starting any new diet.
The lemonade diet is designed as a cleanse. and can help rid your body of many toxins while getting rid of that excess fat. As a bonus, you can feel good about helping out your local neighborhood entrepreneurs. Once your body has the necessary balance it needs, it can open up the opportunity to shed those hard-to-lose pounds. The lemonade diet is designed to last for 10 days at a time, in order to give your body a fresh start and a boost in energy. It is about helping your body to help itself; pH balance, among other things, is so important to maintaining a proper weight, as well as feeling good on a daily basis. Drinking lemonade as described in the diet, will help to restore and maintain that balance.
Beyonce was one of the first celebrities to start using this diet, as she prepared for a role in the movie Dreamgirls. Since then, understanding of this new diet has taken off. Other celebrities such as Megan Fox, Anne Hathaway, Denzel Washington, and Angelina Jolie have all been known to partake in this new phenomenon. Moviestars, as you know, have access to the best personal trainers, dieticians, and professional health advice that money can buy. It is difficult to trim down and develop the muscle tone that makes jaws drop in some of those steamy movie scenes. Let’s face it, most of us need all the help we can get, and realistically can’t afford the same resources as actors and actresses. The good news is, it’s hard to keep a successful diet a secret, and this secret is finally out. You really have nothing to lose, except the extra weight that has been taking up residence in your backside. Good luck, and don’t forget to tell little Johnny down the street thanks for doing his part to combat American Obesity.
Cycling is a great way to get in your cardio and stay in shape. Turning cycling in to a hobby is one of the best ways you can make fitness a integral part of your everyday lifestyle. You will burn a ton of calories and you can forget about worrying about heart disease or even gaining weight if your diet is in check. There are many people out there that have trouble finding a cardio exercise that they will enjoy. This leads them to end up dreading it every time and eventually give it up all together. If you haven’t tried cycling, you should. It is great if you are an adventurous type and love exercising outdoors.
Garmin Edge 800
If you are serious about cycling, you may want to take a look at the garmin edge 800 GPS. This GPS has a variety of different features, and can help you set new goals and personal records. Another reason this tool is good to have in your arsenal is the fact that it can keep track of your heart rate if you have the strap. It can also keep track of your speed, elevation, distance and many other things. It is good to have an all in one solution for navigating and keeping track of your heart rate because you will avoid the extra distractions. This will enable you to better focus on cycling and not getting lost!
Good Motivational Tool
There is also another feature that serves as a good motivational tool. This feature visually keeps track of your goal speed and your real time speed. If you find that you are lagging behind, you will know that you need to increase the speed in order to accomplish your goal.
I should also mention how well the touch screen controls work. This is one of the most important factors with a cycling GPS because having navigation that requires too much effort can be quite annoying.
Upload and Analyze Cycling Data
One of my favorite features is the ability to upload all of the cycling data so you can analyze it later on your computer. This is a great way to make sure you are progressing and setting new personal records.
One of the main reasons I use a cycling GPS is because it is a great all around tool to help keep me motivated and constantly improve my fitness. It also has helped me a ton to navigate in areas I am unfamiliar with. If you are interested in cycling, this is something you should look into if you want to turn it into a hobby.
There are many eBooks and diet programs available to buy online. These guides can be a great way for you to learn about losing weight and getting in shape. Although there is the potential for many helpful tips on each program, many of them do tend to spread misinformation. That is why it’s important to look up certain claims in scientific journals like pub-med. A lot of companies tend to make claims that are not exactly backed by science. One common example is that you should eat 5 to 6 small meals every day to lose weight and raise metabolism. There is no scientific evidence that suggests this is better than 3 meals with the same amount of calories. This myth was perpetuated by many fitness magazines and supplement companies because they know that many people do not have the time to prepare that many meals each day. So what better way to do it than to buy a supplement to help reach that number of meals?
You should also look for honest reviews before pulling the trigger. Some popular products have a ton of reviews like the Fat Burning Furnace Review. This type of review is a great way to get a second opinion to make sure it will work for you. If the guide is popular, there’s a good chance you will be able to lose weight with it so long that you follow it correctly.
Another great way to determine if a guide or diet is worth it is if you have a gym buddy or friend that has tried it. That way you can ask them about it and really get an honest review from them. If they have had a lot of success with the program, that is a great sign!
Many people like the convenience of having the information they are looking for all in one place instead of searching through hundreds of pages with contradicting information. This is great for the average person because it does not overwhelm them and cause them to give up. Everything is laid out right in front of them and it allows them the time to outline their goals and execute a plan. Putting off exercising because of not knowing for sure what to do could be the worst thing for you body and overall health.
Dieting is never easy, and nowadays, with so many different options to chose from, it becomes impossible to decide what to do. Some diets are for 10 days, some are for 30 days. Some diets demand fasting, some demand constant small meals. Typically, if you ask 5 different people about what diet to use, you will get 5 different answers.
Thankfully, I’ve stumbled upon a great site that will help you to decide which diet is right for you. The cool thing about this site is that you can get reviews and ratings, not only from experts, but from people who have actually tried the diet. You can read articles about each diet which explain everything from the diet itself, all the way from starting the diet, to actually seeing it through and losing the weight. The convenience of having it all in one place makes this site a great resource to have. If you like a diet, share it on Facebook, LinkedIn, or Twitter. Have your friends encourage your progress, and help motivate you to shed all those unwanted pounds, or lean up for beach season.
Diets covered range from the Atkins diet, to the South Beach diet. Read up on the lemonade and cabbage soup diets. Each diet listed has actual user ratings, so you can easily see what is most popular. I for one, like reading about the details of the diets myself, so I can make my own decision. It is easy enough to simply read a full article on the diet, and compare or contrast notes on each individual diet. With so many diet’s out there today, don’t just jump on the bandwagon of whichever is the most popular in the moment. Take time to read up on several of them. There is not a perfect diet that will help everyone lose weight overnight without effort. Each persons’ body is different. Those with the biggest results are going to be those with the strongest commitment. Especially at the beginning, it is important to chose I diet you know you can stick with. Dieting is a lifestyle change. Don’t hesitate to do your research before attempting to commit your body to a new way of living. I promise you will be better off for it!
There are two main classifications of muscle fibers: Slow-Twitch muscle fibers (Type I) and fast-twitch muscle fibers (Type II). There is a lot of debate regarding the body’s ability to adapt its muscle fibers from one type to another. Some studies seem to show some ability to affect muscle fiber type with training, while other studies show no correlation.
Type I fibers are able to use oxygen more efficiently. Slow-Twitch muscles, as the name suggests, fire more slowly than fast-twitch muscles. These fibers are most efficient when performing high rep low weight actions. This becomes important in anaerobic exercise such as running a marathon. It is found that marathon runners tend to have higher percentages of Type I fibers, though the cause-effect relationship is not known. It could be that marathon runners have a high percentage of Type I fibers due to the training, or it could be that people with low percentages of Type I fibers simply do not become marathon runners.
Type II muscle fibers are further categorized into Type IIa and Type IIb fibers. Type IIa fibers can be thought of as hybrids between slow twitch and fast twitch muscles. These muscle fibers can alternate efficiently between anaerobic activity and aerobic activity; this essentially gives you the best of both worlds, as far as performance is concerned. Type IIb muscle fibers are the iconic fast-twitch muscles. These fibers allow your body to perform high velocity high power movements, such as jumping high, or bench pressing high weight at low reps. The limitations of Type IIb fibers come from the recovery time. Since these fibers perform best during aerobic activity, these muscle fibers tend to fatigue more easily and tend to take longer to recover than Type I or Type IIa. This effect can be mitigated by making the body more efficient at delivering oxygen to these muscles, so that these fibers do not become oxygen deprived quickly.
Each play an important role in your body, and no person has all of one type or the other. Regardless of your body’s ability to change the muscle fiber types, training in a desired type of performance will always show improvement over time.
Many people are under the impression that they can simply lose stored body fat in a particular area of your body by doing the associated exercise for that area. For example, if someone wants to lose stomach fat, you may find them doing a lot of crunches. I have also witnessed those who are under the impression that arm fat can be lost by doing arm workouts. While toning those areas can make the fat seem less apparent, you will not necessarily lose fat just by doing the targeted exercises. It is simply not possible to target a specific area of fat on your body. You can do as many crunches as you’d like and the stomach fat won’t budge.
Overall Body Fat
Losing fat in a particular part of our body will also require you to lose fat everywhere else. This is done simply by burning more calories than you eat.
Eating at a calorie deficit and exercising to burn calories is a great way to lose body fat. This will require that you carefully dial in the amount of calories you need to eat each day to lose fat.
The First Step
The first thing you need to do is determine what your maintenance calorie level is. This is called your Basal Metabolic Rate (BMR). Your BMR is calculated by your height, weight,age, and gender. The resulting number is about the amount of calories your body would burn if you were to sleep all day. Once you know your BMR, you just need to use the Harris Benedict Formula. This will factor in your activity level to find out your daily caloric needs in order to maintain your current weight. Eating below this number will result in weight loss.
Note: it’s recommended that you start eating at only a daily calorie deficit of 100-200 calories. Monitor your results closely and adjust your calorie intake accordingly.
Once you figure out you daily calorie intake requirements, you can begin putting together a nutrition plan.
You should eat an adequate amount of protein so you can retain muscle mass while losing fat.
Your stubborn fat areas will begin to improve overtime if you can stay consistent in your weight loss plan.
Should I eat more calories in fewer meals, or less calories more often? Should I skip breakfast, dinner? If I eat a snack, do I have to wait 30 minutes before I go swimming? If you ask a dozen different people about how frequently you should eat throughout the day, you will likely get at least a dozen different answers. A lot of weight (pun intended) is put into choosing how often to eat, and how much to eat at each meal. People often spend as much time planning the timing of their meals as they do the workout itself. But to answer these questions, we need to go back to our roots. Our bodies are designed to use food to expend energy, repair itself, and to adapt to the environment. And back in the day, when food required a little hunting and gathering, this meant eating whenever you were hungry. The scarcity of food, and the need to expend energy to obtain it, not to mention survive, justified eating whenever possible, and kept our ancestors from becoming slobs. Nowadays though, when 2,000 calories are obtainable in a meal ordered from the comfort of your favorite air conditioned vehicle, a little more restraint is necessary to limit the body’s resources relative to your personal energy expenditures.
Note that I said relative to YOUR body’s energy expenditures. Now I know a lot of people who want to have a body like Michael Phelps, and I would like to help them do that. But I am not going to run around telling people they should eat 12,000 calories per day (the calorie intake of Michael Phelps) which, if you have ever tried to eat that much, you might know requires eating huge meals constantly throughout the day. I wouldn’t give that advice unless… this particular individual finds themself training 8 hours per day in a swimming pool (and I mean more than just water aerobics) and hitting the gym in their free time.
So here is the question, should Michael Phelps be worried about spacing his meals, or skipping breakfast? The answer is plainly no. His body needs a certain amount of macro-nutrients (proteins, carbs, etc.) to sustain his activities. As long as he is getting all the nutrition he needs, he will be getting the most out of his workouts, repairing the strain on his body, and adapting to new techniques and demands that are put on his body. If he were to not get enough nutrients, he would have to worry about catabolic processes, and if he were to double his calorie intake, yes even Michael Phelps could get fat.
I know many of you are thinking that a comparison with an Olympic athlete is too extreme. You think that perhaps he has a genetic predisposition to shedding body fat. Questions about genetic predisposition and personal dietary specialists begin bubbling to the surface, but the reality of the situation is that you could take almost any competitive athlete and you will find the same results. Think of the offense of a football team, and compare a wide receiver to a lineman. Either one of them is expending more energy than you or I on a daily basis, but a wide receiver stays slim and a lineman stays hefty. Look at a picture of Dan Marino now without a shirt and compare it to him years ago. It is not the result of them spacing their meals with regard some arbitrary concept of time invented by humans much later than we began existing. It is a result of eating a quantity of food relative to the activity level of the individual.
If you need to eat smaller meals more frequently to be able to get all your protein, or to help avoid unhealthy snacking throughout the day, or if you need to eat larger meals less frequently to feel satisfied, then go for it. Don’t under-nourish your body, and remember to balance the amount of food you eat with your activity level. Take control of your body.